Enjoy a Family-friendly Dinner on Bethel Road!

What To Order At McDonald's, According to a Dietitian

By Lauren Manaker MS, RDN, LD

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Lauren Manaker is an award-winning registered dietitian, A member of the Medical Review Board for Eat This, Not That. 

Health's editorial, Published on September 18, 2023

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A Quick Review

Overall, it’s okay to indulge in a McDonald’s meal every once in a while. One burger or order of chicken nuggets won’t make or break your health goals. That being said, eating to support your health goals is ultimately all about portion control and knowing exactly what you are consuming.

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Consider ordering smaller portions where available or ask to forgo the unhealthier toppings (like the highly processed American cheese or sugary condiments), and choose apple slices as your side over the traditional french fries. Additionally, keep a close eye on your drink choice and try to opt for those that are free from added sugars. At the end of the day, you can’t go wrong with water, especially if you’re planning on eating an ample amount of sodium.

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If you’re in the car on a long road trip, and you know it’ll be about 20 minutes before you desperately need to eat, you know you can likely count on passing a McDonald's. After all, as of 2023, there are a whopping 13,514 McDonald’s locations in the U.S. alone.1

However, if you are trying to follow a diet that supports your overall health, you may be hesitant to stop at McDonald's, since the bulk of their menu, like most ultra-processed fast foods, is loaded with saturated fat and sodium.

While it is true that eating ultra-processed foods, like many fast-food options, is frequently linked to outcomes like an increased risk of obesity, type 2 diabetes, cardiovascular diseases, and depression, it is unlikely that a once-in-a-blue-moon indulgence will flip your overall health status on its head. And believe it or not, there are some menu items that you can lean on that won't completely work against your health goals, especially when enjoyed sporadically.

You can still indulge in your favorite burger, but just be conscious of both portion control and, most importantly, your accompanying side and drink. When it comes to fries and soft drinks, the sugar, saturated fats, calories, and sodium can really add up without you even noticing.

If you are wondering what some "healthy" McDonald's options are, here are 11 picks.

Apple Slices

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​​Small Latte

Made with just whole milk, water, and coffee, a latte can be a yummy sip for someone who needs something in their belly that is both sodium-free and free of added sugar.

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Hash Browns

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4-Piece Chicken McNuggets

A small order (4-piece) of Chicken McNuggets is a healthier option than your traditional hamburger, as chicken is a naturally leaner meat than red meat due to fewer calories and fat.

 

Small Fries

There’s something seriously satisfying about eating McDonald’s “World Famous Fries.” So, if you find yourself in a McDonald's drive-thru, don’t feel like you can’t indulge.

Portion control is your best friend when it comes to your health. For example, a small fry contains 230 calories while a large contains 480 calories (and that’s not counting the plethora of ketchup packets you’ll use). So, go ahead and get those fries. Surprisingly, they come with 3 g of protein and less sodium than the hash brown.

• Calories: 230

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Hamburger

It has 12 g of protein and a good amount of iron (which is essential for red blood cell production) in the beef patty, which contains no artificial flavors, preservatives, or colors from artificial sources.4

Nutritional information already includes all its "fixin's," including pickles, chopped onions, ketchup, and mustard. Pair it with apple slices, and remember to drink lots of water, since there is a hefty amount of sodium in this burger.

• Calories: 250

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Cheeseburger

The classic Cheeseburger comes next in line for the healthiest McDonald’s meal. It's similar to the hamburger, just slap on a piece of American cheese and add on a few more grams of fat, but you’re also getting 3 g of extra protein with the addition of cheese.

• Calories: 300

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Egg McMuffin

Sometimes, there’s nothing better in the morning than an Egg McMuffin. Eggs are a powerful source of protein and vitamins B12, B6 (riboflavin), B5, and iodine. Additionally, eggs provide an ample dosage of choline, a nutrient that supports brain health.

Lastly, these Egg McMuffins come with leaner Canadian bacon that has less fat than traditional bacon while still containing a high amount of protein. 

• Calories: 310

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Fruit and Maple Oatmeal

It may be surprising that McDonald’s Fruit and Maple Oatmeal isn’t higher on the list, as oatmeal is a natural source of nutrients such as manganese, copper, various vitamins, and even iron. This oatmeal is also covered in hearty apples, cranberries, and raisins.

While this is all great, this oatmeal does come with 31 g of sugar (18 g of added sugar) due to the added brown sugar, and since the oatmeal is also made with cream, this ups the calorie count, too. 

• Calories: 320

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Filet-O-Fish

Fish is a great source of many nutrients, including protein, iodine, and omega-3 fatty acids. 

• Calories: 390

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McChicken

The McChicken sandwich has fewer calories and grams of fat than McDonald’s Quarterpounder (which has 630 calories and 37 g of fat). Paired with apple slices, this can be a decent option to up your protein intake while at the same time not ingesting as much sodium as when you eat the other burger options.

• Calories: 400

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